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PODCAST

Female Sports Nutrition: Sports Performance, Build Muscle, High Protein, Meal Prep Ideas, Meal Planning, Boost Energy, Strength Training

Kristen Ziesmer, Female Sports Nutritionist, Personal Trainer

**Top 3% Globally Ranked Podcast!**Do you wish you could look like you train as much as you do?Are you sick of scouring the internet for sports nutrition tips only to find information tailored to men?Do you wish there was a simple solution to fueling your body for your activity level?Are you ready to find freedom with food?In this podcast, you will find practical, sustainable fueling tips specifically for female athletes that will set you free from diet culture, an ever-changing set of nutrition

health & fitness nutrition

All Episodes

25:39

Ep. 101: When ‘Eating Healthy’ Became Unhealthy: My...

Female Sports Nutrition: Sports Performance, Build... ·

2026/03/12

Many female athletes start their training journey with the best intentions — to get stronger, faster, and fitter. But somewhere along the way, the messages around food, body image, and performance can become confusing and even harmful. In this episode, I share a very personal part of my story: my own struggle with nutrition and an eating disorder during my time as an athlete. It’s a chapter of my life that shaped not only how I view fueling and performance, but also why I created the Female Sports

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14:58

Ep. 100: How to Fuel Your Workouts Even When You...

Female Sports Nutrition: Sports Performance, Build... ·

2026/03/05

Ever hit a day where you just don’t feel hungry — but you know your body still needs fuel to recover, build muscle, and get stronger? If you’re an adult woman who lifts, trains, or just wants to improve your performance, this episode is for you. I’m breaking down exactly how to fuel your workouts and recovery on days your appetite disappears, including practical strategies, quick high-protein options, and mindset shifts that make eating for strength simple, stress-free, and sustainable.🎉 Today’s

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16:47

Ep. 99: The Tech-Powered Kitchen: Using AI to...

Female Sports Nutrition: Sports Performance, Build... ·

2026/02/26

Stop staring at your pantry and start fueling like a pro. If the "mental load" of meal planning is the hardest part of your training week, this episode is about to change your life. We’re diving into the world of Artificial Intelligence to show you how to turn a simple chat prompt into a fully customized, high-performance meal plan and organized shopping list in under five minutes. Whether you’re juggling marathon prep with a 9-to-5 or just trying to hit your protein goals without the Sunday night

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20:12

Ep. 98: The Performance Paradox: Why Slowing Down is...

Female Sports Nutrition: Sports Performance, Build... ·

2026/02/19

Do you find yourself having a hard time rolling out of bed in the morning? You're struggling through your training sessions and just want to be done already! Are you pushing yourself through fatigue and ignoring the signals your body is sending? In this episode, I share my personal experience with burnout and illness, emphasizing the need for strategic rest. In today's episode, you'll learn how to identify physiological traps and pivot your training for long-term health, strength and

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14:43

Ep. 97 How I Saved $200 with Meal Planning While...

Female Sports Nutrition: Sports Performance, Build... ·

2025/10/23

Is the cost of groceries an hindrance to you being able to stay on top of your nutrition? Do you feel like every time you go to the grocery store, you wind up spending way too much which makes you feel like giving up? I totally feel you! In today’s episode, I’m going to share with you how I saved $200 off my last month’s grocery budget even while eating high protein meals! No, I did not eat beans and rice at every meal either. If you’re sick of selling your soul to the grocery store then tighten

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12:31

Ep. 96: 5 Portable High-Protein Anytime Snacks That...

Female Sports Nutrition: Sports Performance, Build... ·

2025/10/09

Are you constantly running on empty and you're exhausted as a result? Are you that person that never packs enough snacks for yourself and you feel it? Is your busy lifestyle preventing you from having enough food and you just need something quick and easy that will keep you running for hours?In today's episode, I'm going to explain why you need protein but also other macronutrients to keep your body running as a well oiled machine. I'll also give you my top 5 favorite high-protein anytime snacks

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38:24

Ep. 95: Are Your Missing Periods Tanking Your Sports...

Female Sports Nutrition: Sports Performance, Build... ·

2025/09/25

Have you been missing your period for months and not sure what's going on? Have you noticed a decline in your energy levels and performance? Did you know that the two are most likely linked and have a lot to do with your nutrition and training load? Unfortunately, up to 66% of female athletes may struggle with hypothalamic amenorrhea. Are you one of them?My guest, friend and colleague, Cynthia Donovan, RD, is going to break it all down for us in this very informative episode you're not going to

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17:32

Ep. 94: Why You're Always Craving Sugar and What To...

Female Sports Nutrition: Sports Performance, Build... ·

2025/09/18

Do you feel like you have the biggest sweet tooth no matter how hard you try to avoid sweets? Do you feel guilty when you eat sweets and wish you hadn’t? Are you not sure what’s considered an ok amount to eat? There are so many feelings and thoughts surrounding sweets and it seems like everyone has an opinion. In today’s episode, I’m going to cut through the opinions and get straight to the facts. We’re going to talk about why you’re craving sugar and what you can do about it. We will also talk

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17:21

Ep. 93: Is Your Relationship With Your Body and Food...

Female Sports Nutrition: Sports Performance, Build... ·

2025/09/11

Are you trying to get stronger and boost your performance but your poor body image is getting in the way? Do you hate the way you look to the point that it makes your skin crawl? Is your anxiety preventing you from actually eating? Do you also just not know what you should be eating to get stronger? If you answered yes to any of these questions, today’s episode will be a game changer for you! I was in your shoes and I’m going to tell you about my struggles, the biggest problems I see for female

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7:59

Ep. 92: LIVE COACHING: No Time To Eat? Prevent...

Female Sports Nutrition: Sports Performance, Build... ·

2025/09/04

Do you feel like your life is just crazy busy and you can never stay on top of your nutrition plan? Does it seem like every time you try, something happens and you fall off the boat again? Do you wind up skipping meals that ultimately end up with you binge eating? That’s exactly what was happening to my client in today’s live coaching session. Her extremely busy career has made it almost impossible to fuel her body correctly, but of course, it’s not impossible. In today’s episode you’re going to

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11:30

Ep. 91: From Bonking To Endless Energy And Focus! How...

Female Sports Nutrition: Sports Performance, Build... ·

2025/09/01

I know you’re so tired of being tired. You just want to have energy to make it through your training and have enough leftover for the rest of the day. This is the same situation my guest, Alyssa, was in. She wasn’t even able to make it through half her practice without bonking! Nutrition finally gave her the energy boost and mental focus she needed for her sport. Check out her inspiring story and all the nuggets of information you can apply to your life. So tighten your ponytail, grab a pen and

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12:37

Ep 90: LIVE COACHING: Early Morning Pre-Workout...

Female Sports Nutrition: Sports Performance, Build... ·

2025/08/28

Hey friend! Get ready for a power-packed live coaching session today with one of my clients. This episode is for you if you are feeling stuck. You’re stuck on the best way to fuel your body as an athlete, especially if you are trying to lose body fat. You’re confused about how to eat so you have energy and can maintain muscle mass while improving your body composition and not resorting to starving yourself. So in today’s episode, you’re going to hear a real-time coaching session with one of my

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10:23

Ep. 89: Sick of Not Getting Stronger? The Top Reasons...

Female Sports Nutrition: Sports Performance, Build... ·

2025/08/25

You’ve followed all the diets, you’ve scoured the internet for answers, you workout- so why are you still not building muscle or getting stronger? It feels like nothing is working and you’re left wondering why.In this episode, I’m sharing the top reasons why you’re not building muscle. Hear how my failed attempts at getting stronger left me feeling defeated and confidence down the drain. These were the reasons why I wasn’t getting stronger and likely are the same for you. Are you ready to get

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17:34

Ep. 88: Do You Wish to Be Stronger? How Meal Planning...

Female Sports Nutrition: Sports Performance, Build... ·

2025/08/21

Do you wish to be stronger, but feel like your nutrition is holding you back? Are you really fueling your body for success, or are you making excuses? What if I told you that a lack of a solid meal plan could be the very reason you’re not seeing the results you desire?Understanding how to effectively meal prep can be the game-changer in your fitness journey. If you’ve ever felt overwhelmed by food choices, struggled with maintaining energy for your workouts, or felt stuck in your progress, this

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17:29

Ep. 87: The Miracle Nutrient That Will Boost Your...

Female Sports Nutrition: Sports Performance, Build... ·

2025/08/18

Do you want to boost your performance and know something is missing from your diet? Are you constantly dragging yourself during and after training sessions? Does it seem like your metabolism is slowing down and you’re just not sure why? In today’s episode, I’m going to fill you in on a miracle nutrient that we need for everyday survival but will deliver on all these promises and more! I’ll explain how much you need and the best ways to get it in. Grab a pen and paper to take some notes and let’s

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17:25

Ep. 86: Is It Possible To Build Muscle Without...

Female Sports Nutrition: Sports Performance, Build... ·

2025/08/14

Have you tried to build muscle and always feel like you’re just gaining fat instead? Do you feel like your metabolism is broken or at the very least working against you? Do you wonder if it’s even possible to build muscle without gaining fat as a female athlete? In today’s episode I’m going to answer this question for you and pinpoint common pitfalls we female athletes make when trying to build muscle and what you can do about them. I’ll also discuss some common myths surrounding building muscle and

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23:44

Ep. 85: Step By Step Guide on How to Eat To Build...

Female Sports Nutrition: Sports Performance, Build... ·

2025/08/11

Do you dream of breaking personal records, beating your competition and getting better at your sport? Do you constantly worry if you’re getting in all the nutrients your body needs to be well fueled? Are you just not sure what to eat so you can build muscle and get stronger? In today’s episode, I’m going to break it down for you- exactly what you should be eating and when so you won’t be guessing anymore. I’ll also cover some common myths about eating to build muscle and some practical tips. Grab a

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08:28

Ep. 84: Easy High Protein Crockpot Breakfast Recipes...

Female Sports Nutrition: Sports Performance, Build... ·

2025/08/07

Are you trying to build muscle but breakfast is your hardest meal? There’s just never enough time in the morning and you're sick of smoothies! I got you, girl! In this episode, I’m going to share with you 4 easy high protein recipes you can make in the crockpot that only require a couple ingredients that you probably already have on hand! You’ll wake up to the delicious aroma of breakfast waiting for you and the best part is, you’ll have extras for multiple breakfasts! Grab a pen and paper to take

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14:59

Ep. 83: How To Create a Simple High Protein Meal Plan...

Female Sports Nutrition: Sports Performance, Build... ·

2025/08/04

Are you new to meal planning but it feels very overwhelming and scary to you? Or have you meal prepped in the past but fell off the boat and just can’t seem to get back to it? Are you trying to build muscle and get stronger so you can boost your sports performance and know meal planning is your missing link? In today’s episode, I’m going to share with you some simple tips to get you started with meal planning and prepping that won’t be overwhelming. I’ll also explain what you need to include to

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15:43

Ep. 82: Is Your Healthy Diet Preventing You From...

Female Sports Nutrition: Sports Performance, Build... ·

2025/07/31

Have you ever felt frustrated after putting in countless hours at the gym, only to see little to no progress? Or perhaps you meticulously plan your meals, but still find yourself feeling fatigued and unsatisfied?Surprisingly, many female athletes believe that eating ‘healthy’ means cutting calories and restricting certain foods, but what if I told you that this approach could be sabotaging your strength and fat loss goals? Today, I’m tackling a topic that might just flip your understanding of

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